Your body whispers before it shouts. By listening, you can restore balance, release energy blocks, and awaken the flow of life-force within.
This guide combines the wisdom of the 12 meridians with affirmations, practical exercises, and a full-body warm-up to help you reconnect to your true power.
Your body is an incredible map of energy, emotion, and physical wisdom. When you align it through movement, breath, and awareness, your life transforms.
Full-Body Meridian Flow Warm-Up
Purpose: Awaken and circulate energy throughout the body, connect mind and body, and prepare for deeper meridian work.
|
Meridian
|
Movement
|
Focus
|
Reps
|
|---|---|---|---|
|
Lung
|
Centering Breath – inhale arms wide, exhale fold
|
Connect breath & heart-throat energy
|
6
|
|
Large Intestine
|
Arm & Side Flow – side stretch, alternate
|
Release tension, clarity
|
6 each side
|
|
Stomach
|
Forward Fold with Spinal Roll
|
Stimulate digestion, grounding
|
4
|
|
Spleen
|
Side Lunges
|
Inner stability, self-trust
|
4-5 each side
|
|
Heart
|
Heart Opening Flow
|
Open heart, joy & love
|
6
|
|
Small Intestine
|
Torso Twist
|
Assimilation, clarity
|
6 each side
|
|
Bladder
|
Forward Fold to Calf Stretch
|
Release fear, enhance fluidity
|
8
|
|
Kidney
|
Bridge Activation
|
Grounded energy, vitality
|
8
|
|
Pericardium
|
Prayer Flow
|
Heart safety & connection
|
15
|
|
Triple Burner
|
Shoulder Roll + Squat
|
Balance upper/lower, integrate
|
8
|
|
Gallbladder
|
Side Plank Hip Lifts
|
Courage, lateral pathways
|
8 - 12 each side
|
|
Liver
|
Seated Twists
|
Release anger, restore flow
|
6
|
12 Meridian Table – Exercises, Affirmations, and Nutrition
|
Meridian
|
Peak Time
|
Muscle
|
Nutrition
|
Chakra
|
Emotional Link
|
Affirmation
|
Foods to Avoid
|
Paired Body-Weight Exercise
|
|---|---|---|---|---|---|---|---|---|
|
Lung
|
3-5am
|
Ant. deltoid, diaphragm
|
Vitamin C, omega
|
Heart-Throat
|
Grief, sadness
|
I breathe life fully and feel safe.
|
Dairy, refined sugar
|
Dynamic Arm Swings – 12-20 reps
|
|
Large Intestine
|
5-7am
|
TFL, quads
|
Water, magnesium
|
Root/Sacral
|
Guilt, holding on
|
I release what no longer serves me.
|
Processed foods, red meat
|
Deep Squat Hold – 5-10 breaths
|
|
Stomach
|
7-9am
|
Quads, pectorals
|
B vitamins
|
Solar Plexus
|
Worry
|
I digest life with ease.
|
Refined sugar, fried foods
|
Supported Forward Fold
|
|
Spleen
|
9-11am
|
Adductors, obliques
|
Iron, magnesium
|
Sacral
|
Overthinking
|
I trust my body’s wisdom.
|
Cold drinks, sugar
|
Side Lunges – 8-10 each side
|
|
Heart
|
11am-1pm
|
Pectorals, deltoids
|
Vitamin B, antioxidants
|
Heart
|
Love, joy
|
I open my heart fully.
|
Fried foods, excess salt
|
Heart Opening Flow – 6-8 breaths
|
|
Small Intestine
|
1-3pm
|
Triceps, lats
|
Protein, zinc
|
Solar Plexus
|
Discernment
|
I process life with clarity.
|
Heavy meats, dairy
|
Torso Twists – 6 each side
|
|
Bladder
|
3-5pm
|
Hamstrings, calves
|
Water, magnesium
|
Root
|
Fear
|
I release fear and flow.
|
Caffeine, processed foods
|
Forward Fold to Calf Stretch – 8-10 reps
|
|
Kidney
|
5-7pm
|
Glutes, lower back
|
Iron, B12
|
Root
|
Willpower
|
I am strong and grounded.
|
Excess salt, alcohol
|
Bridge Activation – 8-10 reps
|
|
Pericardium
|
7-9pm
|
Chest, triceps
|
Vitamin C, antioxidants
|
Heart
|
Compassion
|
I nurture and protect my heart.
|
Processed sugar, fried foods
|
Prayer Flow – 12-15 breaths
|
|
Triple Burner
|
9-11pm
|
Shoulders, core
|
Electrolytes
|
Solar Plexus
|
Balance
|
I balance all aspects of my energy.
|
Heavy meals late
|
Shoulder Roll + Squat – 8-10 reps
|
|
Gallbladder
|
11pm-1am
|
Obliques, lateral muscles
|
Vitamin E, healthy fats
|
Sacral
|
Courage
|
I take decisive action with ease.
|
Fried foods, processed fats
|
Side Plank Hip Lifts – 8-12 each side
|
|
Liver
|
1-3am
|
Quadriceps, hip flexors
|
Leafy greens, antioxidants
|
Third Eye
|
Anger
|
I release anger and flow with life.
|
Alcohol, fried foods
|
Seated Twists – 6-8 each side
|
Tips for Using This Guide
Your body is whispering, guiding, and teaching. Honor it daily with awareness, movement, and nourishment. You are whole, energized, and aligned.
Body Talks – Movement for Health is more than just looking good or feeling full of vitality. It’s a living tool — a way to take responsibility for your health, energy, and emotional balance, not just for today but for life.
The system integrates:
Kundalini Coaching & Energy Cultivation – Awakening and circulating life-force energy (prana/chi/Shakti) through breath, movement, and meditation.
Holistic Personal Training – Functional strength and mobility training for posture, vitality, and freedom from pain.
Classical Kinesiology – Understanding the body’s natural feedback to identify imbalances across energy, emotions, and biomechanics.
Nutrition & Functional Health – Aligning diet and supplementation with your unique body chemistry.
Meridian & Energy Medicine Principles – Mapping the 12 major meridians and pairing them with movement, affirmations, and emotional awareness to restore flow.
Kundalini Coach & Teacher Training with Guru Singh at Kundalini University.
Holistic Personal Training with Paul Chek and the late Charles Poliquin.
Classical Kinesiology at The Kinesiology Centre with Terry Lauder.
Phytobiophysics at the Institute of Phytobiophysics with Diana Mossop.
Nutrition & Functional Health supported by Metagenics and Terry Lauder
Your body is whispering, guiding, and teaching. Honour it daily with awareness, movement, and nourishment. You are whole, energized, and aligned.
Ready to stop playing small? Let’s unlock your true whole (holistic) strength.
